6 Summer Diet Myths We Should All Stop Believing (and What to Try Instead)
Regardless of how we approach food and diet, the subject seems to always present double-edged sword . Of course, it is important to make healthy choices to keep our body in good shape, but this ubiquitous and rigid diet society culture has made the cutoff clean and complicated. What is too healthy? What's not healthy enough? What does "healthy" mean?
To be honest, there are too many perspectives, opinions, prescriptions, and even statistics to form a clear understanding or definition. What happens in a year is the next year. What a nutritionist says is sometimes opposed by others. And although our food intake must be one of the most uncomplicated aspects of our lives (especially considering we live in a country where only 5% of households are characterized as having "low food security" set by the government ), the obsession with eating feels scary. For starters, estimated that more than 30 million Americans suffer from eating disorders, and from all mental illnesses, this type of disease has the highest mortality rate. (For the context, approximately every hour, one person dies as a direct result of having an eating disorder, and statistically speaking, one in five women suffering from anorexia will commit suicide.) 6 Summer Diet Myths We Should All Stop Believing (and What to Try Instead)
And while it may seem like I'm stepping on Of course here, I am not. Take from someone whose personal struggle with anorexia stems from initial (and innocent) searches to lose a few pounds of pre-season clothes, even small, seemingly innocent but limited advice about dietary advice can potentially live-a change of consequences. Of course, not everyone who works to clean their food will develop an eating disorder, but it is important, however, to consider how our culture approaches the diet - especially coming summer when there is a greater emphasis on our size and body shape.
That being said, back to the double-edged sword I mentioned directly from the bat. Because it's still natural and fine to want to eat healthy and adopt a summer diet strategy that will help you feel like your best self. The difficulty, however, is to determine precisely, and attach, balance and a healthy center in the murk. So to help point us in the right direction, I contacted two different experts: the holistic nutritionist Meryl Pritchard and Lisa Moskovitz, RD, CDN, CEO The NY Nutrition Group . The ultimate goal is to clarify which summer diet tactics are the old myths and body practices that we can adopt as a substitute. Up ahead, six depraved diet myths deserve to die for good and what to do instead. Keep scrolling.
Although the dietary culture actually likes to demonstrate carbohydrates, they are actually an important aspect of our dietary intake, and without them, we will not feel great while taking part in the summer celebrations ( especially if you're female by the way).
"First of all, avoiding all carbohydrates is almost impossible because fruits and vegetables also contain carbohydrates, Plus, this diet myth does not last long and can even make you more hungry," Moskovitz told us. "Restricting any food groups, especially those just as important as carbohydrates, will almost certainly backfire and make you crave richer foods later on like pizza, pasta, bread and sweets, which can be easily overdone."
What to try: Of course, enjoying this type of healthy diet in moderation, but to feel energetic and clear, Moskovitz recommends to choose complex carbohydrate forms such as fruits, vegetables, nuts, sweet potatoes, oats, quinoa, etc., as they will fill you up without causing additional water retention or possible weight gain on the road.
"Carbohydrates are the macronutrients and one of the three major suppliers of energy our bodies need every day in addition to protein and fat," Pritchard shares. "Carbohydrates include sugar, fiber, and starch, which are converted into glucose and serve as your primary energy source.If you exclude or reduce carbohydrates, you will usually increase other macronutrients such as fat or protein.Because both fat and protein do not contain fiber, can affect your digestion if done wrong. "The solution: Experiment by adjusting the amount of carbohydrates you eat safely and watch your body's responses - everyone is different, and some may feel better consuming more or less.
Although Moskovitz says juice here and there may be helpful. how to get some extra results into your diet, the majority of juices have fiber and protein deficits, and amounts of sugar as high as the sky, which is not unusual to keep blood sugar (and hanger) steady.
"Fame juice is very faded, and I think most people now know that cleansing juice is not a solution to improve your health or lose weight.Our body does not need to clean, because we detoxify naturally, continuously, every day," Pritchard explained.
What to try: Pritchard explains it is far more useful to fill your plate with a whole, minimally processed product form (ie fruits and vegetables in their natural form). Plus, he says, do not get too caught up in the current fruit-thinking trends as "bad." Spoiler: No. And again, it's about experimenting and figuring out what your body likes.
"Fruits are full of water, fiber, and natural sugars (glucose), which your body actually uses as fuel, plus, fiber in the form of whole fruit makes sugar less concentrated," Pritchard said. "Fruits also contain extraordinary vitamins, minerals, and antioxidants." Antioxidants cause anti-oxidation in the body, which ultimately protects us and makes us look young and beautiful. "
According to Moskovitz, aiming at at least three cups of vegetables and one to two pieces of fruit per day is a good place to start.
We will be the first to admit that coming summer, our bodies desire for sweet cocktails and other seasonal spikes have a serious uptick. It's okay, and our bodies are equipped to handle alcohol in moderation. However, if you want to make improvements in what you feel physically this summer, limiting your intake may be a good place to start. And while Moskovitz admits many people are switching to clean up alcohol forms like vodka in an effort to conserve calories, you may still feel worse for wear after absorbing. Plus, as we'll talk about in a matter of seconds, the "calorie in versus calorie" approach is another diet myth that is not recommended by both experts.
What to try: Since alcohol dries our bodies and drains our system of what we need to feel the best, Moskovitz recommends trying to limit consumption. Instead, make sure you get plenty of water - especially in the summer months when our bodies most need to stay hydrated.
"Try drinking at least two to three liters of water per day," he advised. "Our bodies are mostly water for a reason, and increasing your intake will help flush unwanted water weight and make things run smoothly."
Just like limiting carbohydrates, crash dieting or eating anything that's less than 1000 calories per day will ultimately backfire. . As Moskovitz points out, it will slow down your metabolism in the long run, make you feel depressed, and spend your natural energy level. "You need a certain amount of calories per day for optimal health, and no one should eat less than 1200 to 1300 calories per day," he asserted.
And Pritchard agrees: "There are several reasons why counting calories won" Work to lose weight. Firstly, not all calories are created equal - 100 calories cupcake and 100 calories raw almonds equally have the same amount of calories, but they will behave very differently in the body. "Plus, he explains, calories do not measure how big nutrient-dense foods , which is more important than numbers. "Our bodies are not computers, so mathematical equations will not work in this case." According to Prichard, weight loss depends on many different factors - our diet becomes one and other aspects such as movement, nutrient density, breath, environment, lifestyle, and spirit, being the other.
What to try: Refocus your mindset. "Emotions play a big part in losing weight. We tend to store more fat as a protection mechanism, so when you feel less stressed and happy, it may be easier for you to lose weight. "But more importantly, Pritchard suggests diverting your focus from scale and numbers and focusing on feelings healthy and vibrant. "When you focus on getting health from a holistic approach, weight loss is likely to be inevitable. Nothing happens overnight, and even if you overindul too often, it's okay. Be gentle with yourself. I like the 80/20 rule: 80% healthy, 20% patient.
Another wiser tip to remember is the "summer body" mania: "You are allowed to see exactly what it is and still have fun," Pritchard reminds us. (To which we say, preach .) " I remember when I struggled with body image problems, I used to think I could not go to a pool party because my body did not look that way. I want it or as seen by other people's body. I will punish myself by not allowing myself to even attend a fun event where I have to wear a bathing suit. Everyone is allowed to wear swimsuits and enjoy themselves. summer - a big part of being healthy is all about having fun. "
" Eating low-fat foods was a big madness of the past decade, but we've evolved ever since and have learned that eating fat will not actually make you fat, "Pritchard said.Remember the macronutrients we mentioned earlier? one of the most important, and according to Pritchard, our body needs a sufficient amount to function properly, because it feeds our brains, lubricates the joints, and serves as a second source of energy Plus, when fat is removed from a product, Pritchard points out that content usually replaced with sugar to mask changes in taste or texture.
What to try : Okay, this may be pretty obvious at this point, but supplement your diet with a full-fat option versus non- and low-fat is a great way to improve your diet this summer. (We've been dreaming of a plentiful guac presentation.) Nuts, seeds, fish captured wild, extra-virgin olive oil, ghee, and avocado are other great sources.
One of the most common "diet tips" We've heard over the years is to curb food intake around 6 pm every night. However, it is actually a myth and quite unrealistic.
"If you are someone who eats a lot of unnecessary or empty calories at night (aka grazing when you are bored or without thinking have your eyes glued to The Handmaid's Tale ), then this rule can help, "Moskovitz told us. That being said, he also pointed out that due to a crazy schedule, it limits all food intake before 6 pm. may be unrealistic, as many of us can not even sit down to eat real until 8 or 9 pm. Plus, if you're going to sleep too hungry, your sleep quality is likely to suffer, resulting in increased hunger the next day.
What to try: If you knew you would not be able to sit down for dinner until late at night, Moskovitz recommends eating regularly throughout the day to keep starved hormones in check. She recommends eating every four to five hours - though everyone is different - because this will keep your energy levels high and hungry low. One caveat: You may want to limit your intake of salt and refined carbohydrates before hitting the sheets, as these foods, in particular, can trigger bloating and water retention.
6 Summer Diet Myths We Should All Stop Believing (and What to Try Instead)Category: Diet